Main – CrossFit L2

Skill set #2 (No Measure)

3 rounds for quality
:20 L-sit
40ft Handstand walk
3 skin the cat

Metcon (Time)

8 Rounds
Every 2 Minutes
Row 200m
Score Slowest Round

Metcon (Time)

For Time
21-15-9
Shoulder …

Main – CrossFit L2

Skill Set #1 (No Measure)

100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs

Back Squat (5×5)

new set every 2 minutes
all at 75%

Metcon (AMRAP –

Main – CrossFit L2

Deadlift (7 x 3)

All at 75%
new set every 90 seconds
All singles

Metcon (Time)

7 Rounds for time
Row 250m
3 Squat snatches 165/110…

Main – CrossFit L2

Metcon (AMRAP – Rounds and Reps)

3 Rounds
5 Minute AMRAP
50 Double Unders
3 Muscle Ups
6 Shoulder to Overhead 135/95
9 Wall Ball 20/14
rest 1 Minute

Metcon (No Measure)

10 Minutes
Every minute …

Main – CrossFit L2

Front Squat (7 x 5)

all sets at 75%
new set every 2 minutes

Metcon (Time)

2000m Row Buy In
5 Rounds
7 Strict Handstand Push Ups
14 Pistols

From August 20, 2014

From August 20,

Main – CrossFit L2

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

From August 19, 2014

From August 19, 2014

…

Main – CrossFit L2

Skill set #2 (No Measure)

3 rounds for quality
:20 L-sit
40ft Handstand walk
3 skin the cat

Metcon (AMRAP – Reps)

10 1-minute rounds of:
315/205-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 …

Main – CrossFit L2

Metcon (No Measure)

30 Min

Strict Pull-ups 7-7-7-7-7

Strict Ring Dips 7-7-7-7-7

Touch and Go Clean and Jerk (135/95) 5-5-5-5-5

Strict Handstand Push-ups 5-5-5-5-5

Muscle-ups 3-3-3-3-3

Touch and Go Power Snatch (135/95) 3-3-3-3-3

– First 5 …

Main – CrossFit L2

Skill Set #1 (No Measure)

100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs

Front Squat (7 x 5)

New set every :90
use 75% of 1 rm…

Main – CrossFit L2

Deadlift (3@65% 3@75% 3@85% 1@95%)

New set every 3:00
All singles

Metcon (Time)

5 Rounds
7 Deadlift 275/185
30 Air squats
7 Strict Handstand push-ups…